January 24, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
50kg
10x
80kg
10x
110kg
10x
140kg
6x
140kg
4x
160kg
2x
160kg
2x
160kg
2x
160kg
2x
160kg
2x
|
50 | 5400 |
| 2 | Barbell Row |
50kg
10x
50kg
10x
60kg
10x
60kg
10x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
60 | 3600 |
| 3 | Dumbbell Row |
30kg
10x
35kg
10x
40kg
10x
50kg
10x
|
40 | 1550 |
| 4 | Seated Cable Rows |
35kg
10x
40kg
10x
45kg
10x
50kg
10x
30kg
20x
|
60 | 2300 |
| 5 | Shoulder Press Machine |
20kg
10x
30kg
10x
40kg
10x
45kg
10x
|
40 | 1350 |
| 6 | Dumbbell Lateral Raises |
12kg
10x
10kg
10x
9kg
10x
7kg
10x
|
40 | 380 |
| 7 | Reverse fly machine |
40kg
10x
30kg
10x
25kg
10x
20kg
10x
|
40 | 1150 |
| 8 | Cable lat pulldown |
30kg
10x
30kg
10x
40kg
10x
50kg
10x
|
40 | 1500 |
| Total | 370 | 17230 | ||
Notes
Tõmme poksilt
